What You Need to Know About Isolation Training for Home Workouts
Isolation training entails training a single muscle group and concentrating entirely on that muscle group during a particular exercise. The bicep curl is an isolation exercise.
This is a movement that focuses exclusively on the biceps and helps you to create muscle tears and metabolic tension in that area without spilling over into other areas.
In comparison, compound movements such as the squat are compound. The squat is not an isolation exercise due to the fact that it simultaneously engages so many muscle groups.
This exercise works the quadriceps, calves, hamstrings, core, and, to a lesser extent, the lower back. When all of this is combined, you have a ‘larger’ exercise that engages more muscles and is more akin to how we move in the real world.
And it is for these reasons that isolation training has developed a bad reputation. However, if it is the size that you are after, isolation training is also a must.
There is a reason why every bodybuilder utilizes isolation training, and it is past time for you to do so as well – even if you practice from home!
The advantage of isolation training(exercise) is that it enables you to concentrate on particular areas of your body that need attention. This means that you’re more likely to develop the specific region, rather than training the whole body and risking having the stronger muscles take over from the ones you wanted to emphasize. This results in increased micro-tears, which results in increased development and intensity over time.
Simultaneously, this enables you to drive yourself harder and further in order to stimulate development without causing a serious injury during a multi-joint step.
As a result, the new question is how can one isolate a muscle?
The solution is to perform an exercise that utilizes only one joint – a good example of this is the bicep curl, which utilizes only the elbow to move the weight.
However, when doing these, you must keep in mind that you are only using that joint and focusing on contracting that particular muscle. This frequently entails using a lighter weight to avoid ‘cheating’ to get it up. Alternatively, you may find yourself swinging your body in order to use momentum to propel the weight upward.
Additionally, you could try tensing your entire body throughout the movement. This secures your body rigidly in place and enables you to eliminate any ‘energy leaks’ that might need your attention otherwise. This reduces the risk of your arms shifting and your body compensates.
Finally, consider utilizing additional tools to assist you in isolating the muscle. For isolation curls, a preacher bench is best, but you can also use the back of an incline bench!